"Eat a good breakfast, a full lunch, and a light dinner" has long been regarded as the "golden rule" of diet. Compared to the丰盛 of breakfast and lunch, how should we have our dinner to replenish energy without overburdening the body? Below are the three golden rules for dinner.
1. Simplicity and portion control
Compared to breakfast and lunch, dinner should be simpler. Generally, it is recommended that the energy supplied by dinner does not exceed 30% of the total daily dietary energy.
When it's unavoidable to eat unlimited dishes, ensure the intake of staple foods. Staple foods should be in "controlled portions." Healthy adults should have at least 300 grams per day, which can be appropriately reduced for dinner. On the other hand, when choosing staple foods, it's better to opt for coarse grains that are easy to digest and retain nutrients well.
2. Light, low-fat, and easily digestible
Dinner should be light. Choose foods that are low in fat and easy to digest, and avoid overeating. Excessive nutrition at dinner leads to unburned fat accumulating in the body, causing obesity and affecting health. Eating dinner too late, for too long, or too much is detrimental to sleep as it can easily lead to indigestion and insomnia.
3. A vegetarian dinner is healthier
Dinner should be predominantly vegetarian, focusing on foods rich in vitamins and carbohydrates. It is especially important to consume more fresh vegetables and try to reduce the intake of excessive protein and fatty foods.
In addition, the amount of flour-based foods can be moderately reduced, and some coarse grains can be eaten. Fish can be consumed in small amounts. If you can go for a walk 40 minutes after dinner, it will be very beneficial for the digestion and absorption of food.